This document provides a nutrition guide with recommendations for protein, carbs, fats, vegetables, fruits, oils, drinks, and dairy to support different weight goals. It lists specific food items in each category and provides sample daily meal plans and macronutrient breakdowns for gaining, maintaining, or losing weight. The guidelines aim to support health and fitness goals through balanced nutrition.
This slide show gives nutritional information on Red Meat products. As well as how the average teenager (Boy & Girl) can sill maintain a healthy weight while still being able to eat red meat.
This slide show gives nutritional information on Red Meat products. As well as how the average teenager (Boy & Girl) can sill maintain a healthy weight while still being able to eat red meat.
This is a presentation made from the book - Eat this Not That. Basically we just made a presentation about the book. Check out more info here. http://www.bethecatalyst.org/andyberndt/posts/233-Eat-This-Not-That-Presentation/
Looking to eat a little healthier and drop a few pounds. Check out these ten food swaps that will save you major calories.
https://leaf.nutrisystem.com/10-simple-swaps-that-save-calories/
Top 34 natural food sources of vitamin AAutumn Damask
Vitamin-A is crucial in the development of our skin, teeth and bones. It plays a huge role in the development of our eyes, allowing us to differentiate between different colors and for night vision.
Most of us hear about vitamin-C and it's antioxidant effects on the body all the time: preventing colds, flus, heart disease and cancer. However, vitamin A is just as important and has just as many jobs.
A fat-soluble vitamin, “retinol” as it's known in chemistry, wears many hats inside the body. It's a gene modulator responsible for turning receptors in our immune system on and off as required. Vitamin-A works side-by-side with vitamin-D to regulate calcium levels in our bones, and is a critical ingredient in bone marrow and the dentin inside our teeth. It also tells the outer layers of our skin to shed and fresh skin to make its way to the surface.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
This is a presentation made from the book - Eat this Not That. Basically we just made a presentation about the book. Check out more info here. http://www.bethecatalyst.org/andyberndt/posts/233-Eat-This-Not-That-Presentation/
Looking to eat a little healthier and drop a few pounds. Check out these ten food swaps that will save you major calories.
https://leaf.nutrisystem.com/10-simple-swaps-that-save-calories/
Top 34 natural food sources of vitamin AAutumn Damask
Vitamin-A is crucial in the development of our skin, teeth and bones. It plays a huge role in the development of our eyes, allowing us to differentiate between different colors and for night vision.
Most of us hear about vitamin-C and it's antioxidant effects on the body all the time: preventing colds, flus, heart disease and cancer. However, vitamin A is just as important and has just as many jobs.
A fat-soluble vitamin, “retinol” as it's known in chemistry, wears many hats inside the body. It's a gene modulator responsible for turning receptors in our immune system on and off as required. Vitamin-A works side-by-side with vitamin-D to regulate calcium levels in our bones, and is a critical ingredient in bone marrow and the dentin inside our teeth. It also tells the outer layers of our skin to shed and fresh skin to make its way to the surface.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
THE SOUTH BEACH DIET RECIPES AND TIPS To Make All Healthy TarikBENSLIMANI
Why do some people lose more weight, more
rapidly, than others on the South Beach Diet?
According to Dr. Agatston, people who gained
their excess weight as adults and whose weight
gain is largely around the belly, lose weight
fastest. Central obesity, where excess weight is
concentrated around the midsection, is a warning
sign for present or future heart problems. If
you’re losing weight at a slower-than-expected
pace, don’t despair. Research shows that toorapid weight loss can cause you to lose lean
body mass-not just fat-which can decrease your
metabolic rate and increase your risk of
plateauing and yo-yoing as you diet. Slow and
steady weight loss is more likely to result in
permanent weight loss.
1. Iron Works – Nutrition Guide
Protein
• Fish: Salmon, Halibut, Mahi Mahi, Tuna, Swordfish, Tilapia, Shrimp,
Scallops, etc.
• Eggs: whole eggs or just the whites
• Chicken breast
• Lean turkey breast/ground turkey
• Tofu(Vegan)
• Tempeh (Vegan)
• Steak
Carbs
• Oatmeal (Plain, season with cinnamon, stevia)
• BrownRice
• Rice Cakes (2 per serving)
• Sweet Potatoes
• Red Potatoes
• Ezekielbread
• Quinoa
Fats
• Avocado
• Almonds, cashews, walnuts
• Natural Peanut Butter
Super foods (add-ins)
• Chia seeds
• Spirulina
• Flax seed
Vegetables
• Broccoli
• Cauliflower
• Kale
• Spinach
• Green beans
• Asparagus
• Celery
• Onions
• Peppers
• Mushrooms
• Eggplant
• Tomatoes
• Cucumbers
• Squash
Fruit
• Melons - watermelon, honey dew, cantaloupe
• Apples- preferably red/dark red colored apples
• Berries - raspberries, blackberries, blueberries… these should be the
fruit’s you consume most on a regular basis
• Grapefruit
• Banana
• Pineapple
Oils
• Coconut oil
• Oliveoil
Drinks
• WATER!!!
• Teas (sweetened withstevia only)Idon’t drink
• ZEVIAsodas (zero cals and sweetened with stevia)
• Coffee(preferably ‘black’, sweetened withstevia)
• NO ALCOHOL!!
Dairy
• Unsweetened unflavored almond/coconut milk
• Cottage cheese
• Plain Greek Yogurt (add fruit or stevia for flavoring,easiest to just
add moderate amounts to smoothies
2. Gain Weight
Macros
50% Carbs – 2x BW 270g Carbs
30% Protein – BW 150g Protein
20% Fat 70g Fat
Breakfast: Oatmeal/Grits 27g C
Fruit 20g C per serving
1 Egg 6g P/5g F
Toast & peanut butter 15g C/16 g F, 6g
C/8g P
Snack: Granola bar 25g C
Almonds 20g P per cup
Apple 25g C
Lunch: turkey sandwich on wheat bread
30g C/20g P
Green leafy salad with oil/vinegar (NO
RANCH)
Baked sweet potato (no brown sugar)
24g C
Fruit 20 g C per serving
Snack: Protein shake 30g P
Banana 27g C
Dinner: 2 Chicken breast 30g P each
Wheat pasta with marinara sauce (no
white sauce)
Green beans 7g C
Black Eyed peas 27g C/4g P cup
Maintain Weight
Macros
40% Carbs – BW 196g Carbs
40% Protein – 1.5x BW 201g Protein
20% Fat 180g Fat
Breakfast: Oatmeal/Grits 27g C
Fruit 10g C half serving
3 Egg 18g P/15g F
Toast & peanut butter 15g C/16 g F, 6g
C/8g P
Turkey Bacon 23g F/24g P
Snack: Apple 25g C
Lunch: Turkey sandwich on wheat bread
30g C/20g P
Green leafy salad with oil/vinegar (NO
RANCH)
Avocado 21g F/12g C
Snack: Protein shake 30g P
Almonds 45g F/20g C/20g P a cup
Dinner: Baked sweet potato 24g C
Black Eyed peas 27g C/4g P cup
Steak 77g P/60g F
Lose Weight
Macros
25% Carbs - .5 BW 171g Carbs
50% Protein – 2x BW 257g Protein
25% Fat 134g Fat
Breakfast: 3 Eggs 18g P/15g F
3 Turkey Bacon 69g F/72g P/8g C
Snack: Protein Shake 30g P
Apple 25g C
Lunch: Tuna 25g P/5g F
Snack: Protein Shake 30g P
Almonds 45g F/20g C/20g P a cup
Dinner: Tilapia 23g P a fillet
Black beans 118g C/39g P
Based on bodyweight = 155 pounds
C - Carbohydrates
P - Protein
F - Fat